Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed
*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg)
B.
Four sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
C.
Back Squat
*Set 1: 6 reps @ 70% of 1-RM
*Set 2: 6 reps @ 80%
*Set 3: 3 rep @ 90%
*Set 4: 2 reps @ 95%
Rest 2 minutes between sets
D.
Six sets of:
21/16 Calorie Row
9 Power Cleans (185/125 lbs)
15/10 Calorie Assault Bike
Rest 90 seconds
Power clean weight should not exceed 70% of 1-RM Power Clean.
E.
Three sets for quality of:
100 Foot Bearhug Sand Bag Carry (HEAVY)
Followed by. . .
Bearhug Sandbag Squat + Lunge Right + Lunge Left + 50 foot Carrry (150/100 lbs) x 6 reps
Followed by. . .
60 second Bear Hug Hold
Rest as needed
*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a heavy load.
Warm up done
A. Done
B. Up to 90lbs
C. 135/156/165/170, knee not Denning great after doing “CHAD” on Monday… that sounds bad?
D. Was pretty happy with this one today!! 3:17/3:14/3:05/3:03/3:09 (sat to long after row)/2:49(yeeesss) PCL unbroken. Used 85lb barbell. Loved this workout!!! It’s not often that I witness better times as the rounds go by!
E. No sandbag, used 40lb Kb
B. 2 reps @ 149# (97%)
C. 2 reps @ 355# (95%)
D. Sub bike to 12 Burpees
2:47/2:52/2:45/2:49/2:46/2:56
A. Done @135 Barbell @24 kg KB
B.115/120/125/130 lbs
C.Skipped
D. @165 lbs
4:08/4:22/4:01/4:16/4:20/4:23
E. Done
Warmup done
A. Done
D. 29:30 total time Rx cleans were singles. I think first rd was 3:14 and than each rd went around 3:35, slowest was 3:45 which I think was rd 5. I got caught up with a chit chat after lunch recess with my principal so I had my lunch break short and didn’t get all in.
You got the fun part in!
A) 95 and double Kb
B) 85/90/95/100
C) 185/210/235/245 I was surprised how good these felt. Hips feel a bit tight (I think just from sat and then yesterday) but just need a soak
D) 2:42/2:41/2:47/2:48/2:40/2:48 Rx
E) done
Thanks Tino! Hope your day was awesome!
Solid days work, now to get on some extra mobility!
https://invictusfitness.com/?s=hip+mobility
Solid days work, now to get on some extra mobility!
www. crossfitinvictus . com/?s=hip+mobility
Oohhh!! Thanks Tino! I’ll do that today! ?
Nice job on the clean weight!!!
Thanks Amy!
Warmup ✅
A. Done
B. 95/ 115/ 115/ 125
C. 245/ 275/ 315/ 325
D. 3:46/ 3:47/ 3:24/ 3:24/ 3:33/ 3:31
E. Not done, had an early meeting
Hope the meeting went well!
Warm-up done
A. Done
B. 140/150/160/165#
C. Did PS technique work
D. 145# 2:43/2:47/3:02/3:13/3:35/3:26(26:16 total time)
E. Did 3 sets 130 Foot Bearhug SB Carry(150#)
???
A. Done
B. 135/140/150/160
C. 290/335/375/395
D. 2:45/2:54/3:01/3:10/3:13/3:07
Rx 185
E. Done
Went out hot!!
A: landmine 15# on bar, 2 16 kg KB
B: 85, 95, 105, 110
C: 195, 215, 235, 250
D: 3:05/3:02/3:03/3:04/3:04/2:55
E: 20 kg KB; 12 (I know shame face); 16 kg KBs
Finished strong today!
Session 1
Warm up done
A landmine row 40kg 2 KB 24kg 10 reps
B 48kg 51kg 54kg 57kg
C 70% 102kg 80% 117kg 85% 124kg 90% 132kg
E Done
session 2
D Done
77kg power clean
03’20” 03’40” 04’05” 04’09” 04’30” 04’22”
5′ light bike cool down
??
A) done
B) done, ended at 100#
C) done, ended at 245#
D) 23:48 RX with 125 PC total time-2:35/2:32/2:40/2:47/2:50/2:48
E) done
Solid days work Jill!
A) Done
B) Up to 60kg – Went smooth today!
C) 91kg / 104kg / 117kg and 123 kg – Could really feel yesterday
D) 2:55/2:35/2:28/2:28/2:47/2:17
I scaled after first round as my lower back was really sore.
Did rest with 60 kg
Skipped E) for same reason
Drive with those legs instead of pulling with your back!!
A. Done
B. Up to 185
C. 255/295/345/365
D. With echo bike
3:00/3:05/3:18/3:15/3:41/3:24
Wrists a little tender today. Did all cleans as singles.
E. Done
Whats it tender from?
rear delt warm-up done
B. 70/75/80/85#
C. 145/165/185/185#, didn’t increase weight on the last set because my form was breaking down
D. Six sets of:
21/16 Calorie Row
9 Power Cleans @ 90# (just under my 70%)
15/10 Calorie Assault Bike
Rest 90 seconds
3:20/3:30/3:35/3:45/3:40/3:50
went out a little too fast on the first round, but managed to hang on for all six sets. This was a good one!
E. did some other core, my legs were toast after everything else
Love that you were aggressive then maintained! A little more fit than you think!
B. 5*40-4*45-3*50-2*50
C. 6*85-6*100-3*110-2*120
D. Done. Didnt time went hard (70kg Barbell)
E. 3sets:
30m Carry 70kg SB
6 sets 45kg SB
60′ Hold 70kg SB
Effort is more important than the time so glad to hear it.
Love and hate the build in rest formats. Nice to have a rest, but keeps the intensity so high when working
Warm Up: ✔️
A: 40# KB landmine row. 3×10 100# Sandbag
B: 120×5 125×4, 135×3, 140×2
C: 195×6, 220×6, 250×3, 260×2
D: 3:30, 3:37, 3:52, 3:57, 3:45, 3:29. PC @ 160
E: Legs were fired so scaled this part down. Solid program today!
Glad it was a good one today!
A. Done with 30Kg on BB and 70Kg SB
B. 35/40/45/50Kg
C. 133/152Kg; stopped after 80%. Back is really tight this morning. Decided not to push it by going heavier.
D. Rx – 3:01/2:57/2:46/2:48/2:54/2:56
E. Done
Same as what I said to Bobby:
Need a little deload dude? Maybe take your rest day tomorrow then some aerobic work on Thursday?
I’ll see how I feel tomorrow. Body is definitely feeling a bit tired and beat up. Part of it is age. I’ll be 48 in two weeks and I definitely don’t recover like I did 10-15 years ago.
A. Done. 24 kg KB squats
B. 110/115/120/130
C. 235/270/305/320
D. 2:56/2:58/3:03/2:58/3:06/3:12 Rx
E. Skipped due to time.
Solid push today! You can make up your accessory on Thursday.
Warm up done
A) Done
B) 125/135/145×2/150
C) 270/305/345/360
D) 175 for power cleans
2:49, 2:59, 3:02, 3:07, 3:11, 3:07
E) Maybe later, dead from those intervals
Today is a sneaky one…that bike ?
Warm up done
A. Done
B. 50/55/60/65kg
C. 110/130/145/2x153kg (2RM)
D. WOD class EMOM14’ 30”:30”
1-Thrusters 40kg
2-Dumbbells Hang power clean 22,5kg
Score Every set: 10 thrusters / 10 DB HPC
?